Hey Friends, sorry it’s been a while. I would like to tell you that I’ve been busy in the kitchen, busy writing recipes. Busy coming up with new ideas about Close to Home Living. Truthfully, I’ve been sewing. Over our President’s Week Break, I finished a quilt for Sunshine that I started in 2014. What’s worse, I bought the fabric in when she was three months old (she’s almost 9)! Then I was inspired. Sunshine and I made pillowcases for the characters to sign on our Disney Cruise in July. Then I finished the sashing and borders on Hook Line and Sinker. But today, I’m back with a quick weeknight, quick Friday in Lent meal: Breaded Flounder. It’s gluten-free, Paleo and Whole30 and takes 20 minutes.
Breaded Flounder
When we first started Going Whole30, we added more seafood to our diet. Sunshine discovered over the summer that she likes steamed clams. Since then, she has been really good about trying new seafoods. (The key word there is trying.) Breaded Flounder was an easy sell. The breading is actually almond flour with some salt, pepper, and dried parsley. Easy, and only one step to bread this one.
Simply pat the fish dry and kind of push the almond flour mixture on to the fish. Then melt a fat of choice. We have used both coconut oil and ghee (and maybe olive oil–I can’t remember what I used the first time) over a medium high heat in a heavy bottom skillet. (We use a 12 inche cast iron skillet.) Work in batches, so that you don’t crowd the fish.
Watch for the fish to change color. Once it has started to turn white up the edges and almost to the middle, you can flip. Flounder itself it pretty delicate and since the breading doesn’t have a binding agent like eggs, you only want to flip these once, so if in doubt, I would wait another 30 seconds or a minute. Depending on the thickness of the fillet, each will take five to seven minutes in total. So four to five minutes for the first side and then another two or three on the other side.
Family Friendly and Weeknight Meal
We sort of get into our rhythms in meal planning around here. For quite a while (read: until we started to change our eating habits), Friday night was pizza night. It was quick and easy for out the door to swim team which starts at 5:30 and really only gives me about 45 minutes from the start of preparing a meal to the end of eating. Not a lot of time. During Lent, we used to do popcorn shrimp, but since I haven’t been buying prepared food in favor of whole, unprocessed food, I needed a new quick, go-to for Lent, and I have definitely found it in Breaded Flounder. Although, I feel like I should put quotation marks around that because, it’s not breaded at all–almond coated flounder?
At any rate, we hope that you enjoy this quick, weeknight, family friendly Breaded Flounder. It can be make in 20 minutes or fewer. To save even more time, you could make your breading up as part of Sunday Meal Prep. Just store it in a sealed bag or container.
This week, we had it with Coleslaw and cut vegetables which I prepared the night before. If you are in your Whole30, substitute Paleo Mayonnaise for regular in the coleslaw recipe.
So, we hope that like The Boy, you will declare, “I like this!”
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| Prep Time | 5 minutes |
| Cook Time | 15 minutes |
| Servings |
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- 4-6 flounder fillets
- 1 cup almond flour
- 1 tablespoon dried parsley
- 1 teaspoon Kosher salt
- 1/2 teaspoon ground pepper
- 1/4 cup coconut oil, ghee or fat of choice
Ingredients
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- In a heavy bottom skillet, melt and heat fat over a medium high heat.
- Mix the dry ingredients and put them in a shallow bottom dish.
- Pat the fish dry and then coat it with the breading by slightly pushing the breading onto the fillet.
- Work in batches, frying the fillets two or three at a time, so they are not crowded.
- Flip the fillet when the founder has started to change color to white about 2/3-3/4 up toward the center. You only want to flip once so that the fillet doesn't fall apart and the breading doesn't fall off. About 4-5 minutes on the first side and then 2-3 more on the second side.
